To lose weight safely, people need to eat fewer calories than their body needs, according to the Harvard School of Public Health. They shouldn't limit their calories so much, however, that they feel deprived. A safe meal plan for weight loss should include a variety of enjoyable foods. Consult with a physician before starting any weight loss program.
Weight Watchers
The Weight Watchers weight loss program has been helping people lose weight for more than 40 years. Weight Watchers uses a point system to teach people how to create healthy meals for safe weight loss. Food points are based on calorie, fat and fiber content. Foods with fewer calories and fat and more fiber have lower points than foods higher in calories and fat and lower in fiber. Dieters are allowed only a certain amount of points a day. This means that a woman who weighs 150 to 175 lbs. is allowed about 22 points. This number allows her to lose weight and still feel satisfied. Weight Watchers' dieters are more likely to choose the lower point foods.
Calories Count
Calories Count is a free online weight-management program developed by the Calorie Control Council, a non-profit organization aimed at providing the public with unbiased information about low-calorie foods. Calories Count provides the dieter with the number of calories they need to lose weight, based on their current weight, height, age, sex and activity level through the website's diet-assessment tool. Once the dieter knows her calorie needs, she can use the online food calorie calculator and food diary to track her calorie intake. A food diary makes the dieter more aware of what she is eating, according to the Harvard School of Public Health. Calories Count also offers sample calorie-controlled meal plans that include shopping lists and recipes. In addition to diet information, the website includes tips on how to be more active.
Mayo Clinic Diet
The Mayo Clinic Diet works by helping people create a healthier lifestyle. People who follow a healthy lifestyle are more likely to be at a healthier weight, according to the website. The diet uses the Mayo Clinic food guide pyramid as its meal planning guide. The food guide pyramid encourages the intake of more fruits and vegetables. In fact, dieters who follow the Mayo Clinic Diet are allowed to eat as many fruits and vegetable as they want a day, while controlling their intake of whole-grains, lean proteins and dairy foods. The Mayo Clinic Diet also emphasizes physical activity and encourages dieters to participate in planned exercise programs.
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